Negative Squat
The Negative Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Negative Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Hamstrings
How to do the Negative Squat
Setup
Stand with your feet shoulder-width apart, toes pointing forward or slightly outward.
Engage your core and keep your chest tall with a neutral spine.
Movement
Initiate the movement by pushing your hips back and bending at your knees, as if sitting into an invisible chair.
Lower your hips until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes.
Keep your heels firmly planted on the ground throughout the movement.
Push through your heels to return to the starting upright position, squeezing your glutes at the top.
Important Considerations
Focus on maintaining a flat back throughout the descent and ascent.
Avoid overarching the lower back or rounding your shoulders forward.
Negative Squat FAQs
What muscles does the Negative Squat work?
The Negative Squat mainly works the glutes & hips and quads, with help from the lower back and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Negative Squat?
None. The Negative Squat is a bodyweight exercise, so you can do it anywhere.
Is the Negative Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Negative Squat go on?
It belongs on leg day in a push/pull/legs routine.
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